Self-Defense Tips for Protecting Your Back

Your back is one of the most important parts of your body. Unfortunately, many people take their back for granted and fail to defend it against the general wear and tear of everyday life.

There are a number of bad habits that you may do every day that can eventually lead to chronic back pain. The truth is, though, that many don’t realize the damage they are causing themselves and eventually will need to visit someone like a chiropractor to help them deal with the pain.

If you learn more about chiropractic clinic services you’ll see that they encourage prevention when it comes to solving issues related to back pain. Here are some self-defence tips a chiropractor may recommend when it comes to protecting your back.

1. Maintain Good Posture

You may have heard it plenty of times as a kid – “don’t slouch” – but a number of people don’t take this advice to heart and continue to slouch from childhood well into to adulthood. This bad habit forms in a number of ways, including hunching over while walking or sitting, when staring down at your phone, or while at your computer desk. Continuous bad posture can cause an unnatural curvature in the spine that leads to pain.

When standing, keep the knees slightly bent and bear the weight of your body on the balls of your feet. If sitting, keep your feet on the floor and make sure that your forearms are parallel with the ground – you can also use a foot rest if that’s more comfortable.

2. Don’t Sit for Too Long

When sitting, the disks in your lower back come under a lot of pressure, which can lead to a number of pain-inducing issues like compression in the discs of your spine. This wear and tear over time can potentially lead to premature degeneration and a host of problems.

If you can, it’s best to get up and walk around every 30 minutes, even if it’s only for a minute or two. The relief of weight off of your lower back and hips will be helpful for preventing pain.

3. Eat Healthier

Did you know that some foods can cause back pain? Foods that are highly processed and contain a lot of sugar can cause inflammation in your body that in turn leads to discomfort and other issues like disc degeneration.

It’s easier said than done, but you should try avoiding processed foods like baked goods, dried fruits, cold cuts, and fast food, if you want to lessen the risks. Instead, focus on eating whole grains, lean protein, fruits, veggies, and healthy fats like the ones found in avocado and salmon. Don’t forget to stock up on nutrients like phosphorus, calcium, and vitamin D, which are all an essential part of a healthy diet.

Watch Your Back

Protecting your body should be an essential part of your everyday life. Don’t get caught in the position where it’s too late to make a change: learn important back self-defence tips now that way you can avoid any unnecessary pain down the road.